Flatulence: 4 tips to reduce unpleasant flatulence

Presse Santé


Flatulence is completely natural, but excessive flatulence along with bloating or distension can be painful, disrupt daily activities or cause embarrassment. A few simple lifestyle precautions will help you get rid of it.

Intestinal gas: a problem with fermentation

The gas in the small intestine or colon is usually caused by the digestion or fermentation of undigested foods, such as plant fibers or certain sugars (carbohydrates), by bacteria in the colon. Gas can also form when your digestive system does not completely break down certain food components, such as gluten or sugar in dairy products and fruit.

Other sources of intestinal gas may include:

  • – Leftovers in the large intestine
  • – Change of bacteria in the small intestine
  • – Poor carbohydrate absorption that can upset the balance of beneficial bacteria in your digestive system
  • – Constipation, the more food stays in your colon, the more time it has for fermentation
  • – Digestive disorders such as lactose or fructose intolerance or celiac disease

To prevent excessive gas, here are 4 helpful tips:

1) Skip some foods.

The main foods that cause flatulence are: beans, peas, lentils, cabbage, onions, broccoli, cauliflower, whole grains, mushrooms, some fruits, beer and other soft drinks. Try taking one food at a time to see if the situation improves.

2) Read the labels.

If dairy products seem like a problem to you, you may have some degree of lactose intolerance. Watch what you eat and try low-lactose or lactose-free varieties. Some indigestible carbohydrates found in sugar-free foods (sorbitol, mannitol and xylitol) can also cause increased flatulence.

3) Eat less fatty foods.

Fat slows digestion and gives food more time to ferment.

4) Temporarily limit high fiber foods.

Fiber has many benefits, but many high-fiber foods are also large gas producers. After a break, slowly include fiber in your diet.

* Presse Santé strives to impart health knowledge in a language accessible to all. IN NO EVENT can the information provided replace the advice of a healthcare professional.

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